Monday 3rd September – Sunday 9th September

 

Monday 3rd September – Sunday 9th September

  September 2, 2018

Monday 3rd September

 

A – Find a max weight for each set – 15min window

0-3mins – 10 thrusters

3-6mins – 8 thrusters

6-9mins – 6 thrusters

9-12mins – 4 thrusters

12-15mins 2 thrusters

B – AMRAP 14mins

60 DU

21/15 Calories

10 Deadlifts 80/55kg

 

Tuesday 4th September

 

A – 0-10mins: Find a max for: 3 position clean pull, paused + 1 high hang power clean + 1 power clean

B – 10-20mins: Find a max for: 1 clean pull + 2 power cleans.

C – AMRAP 8 mins (using 1x DB)

30 DB Hang Clean and press 22.5/15kg (15 reps per arm)

20 box jumps 24/20″

30 bodyweight Lunges (step forward)

 

Wednesday 5th September

 

A – 0-10mins – Establish a 3RM Push Jerk

B – 10-16mins – Every 2:00 x3 4 Reps, 85% above

C – Every 2:00 x 10 (5 rounds of each)

1 – 50 double unders + 14 DB Snatch, 22.5/15kg (alt hands)

2- 15/ 12 Cal row + 15 Pull Ups

Score = time or reps completed per round 

 

Thursday 6th September

 

Teams of 2 (time cap 35mins)

10 rounds, 5 each: 100m run + 10 Cleans 50/35kg

8 rounds, 4 each: 25 wall balls + 10 Clean and jerks, 40/30kg

6 rounds, 3 each: 10 burpees over bar + 10 thrusters, 30/20kg

 

Friday 7th September

 

A – x4 sets

16-20 walking lunges (1xDB Overhead 1x DB suitcase hold, change at 8-10 reps)

B – 3 rounds – (14min time cap)

20 Hang power cleans 50/35kg

20 Front squats

20 STOH

*On minute 3,6,9,12 = 200m Run*

 

Saturday 8th September

 

A – 0-8mins: Find a Max for: 1 snatch deadlift + 3 high hang squat snatch

B – 8-16mins: Find a max for: 1 Squat snatch + 2 Over-Head Squats

C – AMRAP 12mins

400m run

20 DB Snatches 22.5/15kg

10 C2B

 

Sunday 9th September

 

A – Tempo Back Squats – Every 2 minutes: 4-2-2-1-1-1 reps

*Tempo of: 3 sec down 1 sec hold*

B – For Time: (16min time cap)

60 wall balls

50 DB Push Press, 22.5/15kg (1x DB)

40 Burpees Box Overs

30 OHS 50/35kg

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